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November 22, 2016 By Shimpli Patil Leave a Comment

Preparing for a 50 km Trail walk – What you need to remember and do

Marathon walking

Walking is one of the easiest things one can do. We all do it every day. But how does it feel when I say let’s walk 50 km in 18 hours! “Are you kidding me?” That’s exactly how I reacted when I came across the 50 km Trail Challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge – A 50 km Trail Challenge.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk.

  • NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”. You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheat flakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Foods with cheese is acidic which might just slow down our body.

Acidic body equals to less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

  • HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

  • NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, fox nuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

  • HYDRATION DURING THE WALK

Though we don’t feel the hunger, our thirst center is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAIL WALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!”

September 8, 2016 By Ruta Satam Leave a Comment

Supporting victims affected during Assam and Bihar floods

assam-floods

Oxfam India, part of a global movement of dedicated people working hard to fight poverty and injustice, has been relentlessly working towards bringing relief to those affected by floods in Assam and Bihar.

The rain gods haven’t been too kind to the people of two Indian states namely Assam and Bihar. Continuous heavy showers through the month of July, 2016 practically washed away the homes of many village folks, communication and transportation disrupted in most of the districts at present. Life is just about coming back for many in the remote districts of these two states. Most of the daily wage earners are still facing livelihood problems. Schools are still doubling up as relief camps in many of the affected districts

Oxfam’s team has provided urgent assistance with food for survivors to cope. The priority initially was to make available hygiene kits, shelter and non-food items like tarpaulins, blankets, ground sheets, specially designed Oxfam bucket that prevents contamination of water, mugs, mosquito nets and water purification tablets among other relief items.

Communities used their local country boats to move out of the villages. They were supported by community volunteers and Panchayat. State Disaster Response Force, Army and National Disaster Response Force were conducting rescue operations.

The Oxfam project called WaSH aims to reach 10,000 number of households or 60,000 number of persons with emergency shelter & Emergency food security interventions in worst affected districts of Assam and Bihar. Oxfam has already reached out to 2000 flood affected families.

Oxfam India is also the Karma partner of GOQii, the Health and Lifestyle Company. Your support can make sure more families receive lifesaving support. To know more about the cause https://www.oxfamindia.org/Assam-Floods-2016.

March 11, 2016 By Ruta Satam Leave a Comment

3.9 million Karma points donated and still counting………

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Here is some good news from GOQii and its Karma initiative. 5479 GOQii players have contributed a total of  39,25,968 or 3.9 million karma points to Oxfam India to support victims affected by the Tamilnadu floods of 2015. The cause is still on and we are still counting the points being contributed. An incredible impact has been created by Oxfam along with its partner organization towards helping the flood victims.

The heaviest rainfall in over a century caused widespread flooding across TN, driving thousands of people out of their homes, shutting down factories and paralysing majority of the system in the Southern State.

Highlights of the Impact created

** Extended a helping hand to about 8000 affected households

** DistributedHygiene kitsto 1327 households in Kanchipuram and Cuddalore 

** Non-food items (NFI) kits distributed to 3412 Householdswith Emergency Shelter. The Shelter NFI kits contain tarpaulin sheet, groundsheet, fleece blanket, bed sheets, and mosquito net and kitchen utensils to the most affected communities. 1900 household were donated mud stove as many homes lost their mud stoves during the floods.

** Dry food ration kits were distributed to 1050 households with first round of dry ration distribution in Tamil Nadu. Dry food package included: rice, lentils/dal, sugar, tea leaves, tangerine, spices and biscuits.

** Soap and Chlorine tablet were distributed to around 2200 households were given immediate access to safe drinking water during the emergency response phase.Oxfam distributed soaps, toothpaste and 60 chlorine tablets (NADCC) per household to 750 households in Cuddalore district and 300 households in Kanchipuram district and 1200 households across three slums namely AnnaiSatya Nagar, Rajiv Gandhi Nagar and Shiva Shakti Nagar in Chennai. 

** Hygiene promotion activities were carried out by the Oxfam Team along with a group of trained volunteers in Cuddalore and Kanchipuram. The main focus of the hygiene promotion activities was on safe hand washing demonstration and safe sanitation practice. The target audience were women and children. Volunteers distributed hygiene kits to 7 villages. 

** Debris and Village cleaning along with Public Health Promotion demonstrations has been completed in 11 villages in Cuddalore district and 2 villages in Kanchipuram district.Oxfam successfully completed debris cleaning in one of the worst affected slums in Chennai city- Koyambude (St. Thomas Nagar new colony). 

** There were 14 Latrine constructed in Kanchipuram, 25 toilets in Cuddalore and toilet block in AnnaiSatya Nagar is underway.

The cause is still on as Oxfam is aiming to reach 8,000 households or approximately 48,000 persons (direct beneficiaries) in Cuddalore district and Chennai city. Oxfam is continuously monitoring the situation on the ground and will expand the response to other districts as per need. GOQii players who have yet not contributed towards this cause, here is your chance to support and make a difference.

 

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